1min on / 1min off for 5 rounds
2 wall walk
6 one arm DB hang clean 30/22,5
AMRAP burpee over DB

5 rounds for time:
15/13 Cal row / bike erg/ski erg
15 Box jump overs
15 Wall ball shots
Rest 1 minute

Timecap 24 minutes

E2MOM

4 x 2 Weighted chest to bar

5x5 Pause Front Squats (2 sec pause at bottom)

Rest about 2-3min between
Keep them explosive from bottom, don’t go to failure

45 minutes Of :

4 Minute Cardio
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
4 Minute Cardio
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
4 Minute Cardio
10 to 20 Handstand shoulder taps
10-20 m Handstand Walk

CONDITIONING

4 rounds: 90sec ON, 30sec OFF (32min total). 

Start every round with 50-60sec on a Machine. You can choose 1-4 different machines, use them all or go by feel. Remaining time from 90sec:

A) DB Snatch @22,5/15kg
B) DU
C) Wallball
D) GHD Sit-Up

Overall RPE 3 to 4, not all out!

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Frog Flow or Hip Flow/Hip Flow 2.0
2) Shoulder Stretch 10-20 reps
3) 20-30sec L-Hang
4) 10+10 Banded Bulgarian Split Squat
5) 5+5 Single Arm DB/KB OHS
6) 5-10 Strict Bar Dip
7) Run/Row/Assault 2-5min

Triple 3

For time:
3,000-m row
300 double-unders
3-mile run (4,8km)

Porrastaen liikkeelle, juoksun voi tarvittaessa korvata pyörällä.

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
2) 10-20 Thoracic Glide and thoracic circles
3) Pistol Squats (you pick the rep scheme)
4) 5+5+5 Wall Squat
5) 3-5 Jefferson Curl
6) 10+10 Ring Circles

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5 Pre Loaded Vertical Jump
2) 6+6 Single Arm DB Lunge Arnold Press
3) 10 Prone Double KB Row
4) Practise Gymnastic Ring Kip
5) 5+5 KB Windmill
6) 20-40 kcal Airbike/Row/Run/Ski